New Recipe: Bulgur Chicken Salad

It’s been a while since I’ve posted a recipe simply because I haven’t tried any news ones I’ve been crazy about.  But I made this bulgur chicken salad yesterday and thoroughly enjoyed it.  Truth be told I had never used bulgur in a recipe before.  Turns out its super cheap and an extremely easy whole grain to prepare. 

This salad is packed with whole grain goodness, fiber, Vitamins C & E.  Plus I can carry it to work in one container, which makes my life much easier.  Enjoy!

Bulgur Chicken Salad
Source: Nutrition Action Healthletter April 2010

1 cup bulgur
1 1/2 cups boiling water
1  lb boneless, skinless chicken breast
Freshly ground black pepper
4 T Olive oil, divided
1/3 cup fresh orange juice
2 T fresh lemon juice
Arugula, roughly chopped (or any other salad green you like)
2 cups grape tomatoes, quartered
4 scallions, thinly sliced
1 avocado, chopped

Marci’s Additions:
Slivered almonds, lightly tasted (love that crunch)
Orange slices, cut into chunks (adds sweetens and a little juice)

Place bulgur in a large bowl, pour boiling water on top and cover.  Let stand 10 minutes, uncover and allow to cool.

Season chicken with pepper (and anything else you like), then grill or saute over medium heat with 1 T olive oil.  Allow chicken to rest 5 minutes then slice.

Whisk the remaining 3 T oil, orange & lemon juice, along with salt & pepper to taste.

Add the arugula to the bulgur, toss with dressing, and top with tomatoes, scallions, avocado, almonds, and oranges.  Enjoy!

Marci’s note: I actually mixed the bulgur, dressing, and toppings together, then topped my arugula with the bulgur mixture.  I’m keeping the bulgur mixture separate from the arugula for leftovers in one container.  I have found that it keeps in the fridge pretty well.  You may want to leave the avocado out and simply add it right before you eat it since it tends to turn brown.